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  6. Ostrich vs. Avocado

Ostrich vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between Ostrich and Avocado

  • Ostrich has more Vitamin B12, Selenium, Zinc, Vitamin B3, Phosphorus, Iron, and Vitamin B6, however, Avocado is higher in Fiber, and Folate.
  • Ostrich covers your daily need of Vitamin B12 260% more than Avocado.

These are the specific foods used in this comparison Ostrich, tip trimmed, cooked and Avocados, raw, all commercial varieties.

Infographic

Ostrich vs Avocado infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ostrich
Ostrich
4
:
6
Avocado
Avocado
Contains more Iron +407.3%
Contains more Phosphorus +382.7%
Contains more Zinc +657.8%
Contains more Selenium +9275%
Contains more Calcium +100%
Contains more Magnesium +16%
Contains more Potassium +34%
Contains less Sodium -91.3%
Contains more Copper +25%
Contains more Manganese +647.4%
Ostrich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 105% 18% 108% 32% 11% 133% 51% 3% 205%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Iron +407.3%
Contains more Phosphorus +382.7%
Contains more Zinc +657.8%
Contains more Selenium +9275%
Contains more Calcium +100%
Contains more Magnesium +16%
Contains more Potassium +34%
Contains less Sodium -91.3%
Contains more Copper +25%
Contains more Manganese +647.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ostrich
Ostrich
5
:
7
Avocado
Avocado
Contains more Vitamin B1 +246.3%
Contains more Vitamin B2 +124.6%
Contains more Vitamin B3 +311%
Contains more Vitamin B6 +112.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Folate +440%
Equal in Vitamin B5 - 1.389
Ostrich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +246.3%
Contains more Vitamin B2 +124.6%
Contains more Vitamin B3 +311%
Contains more Vitamin B6 +112.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Folate +440%
Equal in Vitamin B5 - 1.389

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ostrich
Ostrich
1
:
4
Avocado
Avocado
Contains more Protein +1324.5%
Contains more Fats +470.4%
Contains more Carbs +∞%
Contains more Other +267.4%
Equal in Water - 73.23
Ostrich
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +1324.5%
Contains more Fats +470.4%
Contains more Carbs +∞%
Contains more Other +267.4%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ostrich
Ostrich
1
:
2
Avocado
Avocado
Contains less Saturated Fat -53%
Contains more Monounsaturated Fat +910.2%
Contains more Polyunsaturated fat +312.7%
Ostrich
41% 40% 18%
Saturated Fat: 1 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.44 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -53%
Contains more Monounsaturated Fat +910.2%
Contains more Polyunsaturated fat +312.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ostrich Avocado
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ostrich Avocado Opinion
Net carbs 0g 1.83g Avocado
Protein 28.49g 2g Ostrich
Fats 2.57g 14.66g Avocado
Carbs 0g 8.53g Avocado
Calories 145kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0g 0.66g Ostrich
Fiber 0g 6.7g Avocado
Calcium 6mg 12mg Avocado
Iron 2.79mg 0.55mg Ostrich
Magnesium 25mg 29mg Avocado
Phosphorus 251mg 52mg Ostrich
Potassium 362mg 485mg Avocado
Sodium 80mg 7mg Avocado
Zinc 4.85mg 0.64mg Ostrich
Copper 0.152mg 0.19mg Avocado
Manganese 0.019mg 0.142mg Avocado
Selenium 37.5µg 0.4µg Ostrich
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0.23mg 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.232mg 0.067mg Ostrich
Vitamin B2 0.292mg 0.13mg Ostrich
Vitamin B3 7.143mg 1.738mg Ostrich
Vitamin B5 1.318mg 1.389mg Avocado
Vitamin B6 0.545mg 0.257mg Ostrich
Folate 15µg 81µg Avocado
Vitamin B12 6.25µg 0µg Ostrich
Vitamin K 21µg Avocado
Tryptophan 0.254mg 0.025mg Ostrich
Threonine 1.25mg 0.073mg Ostrich
Isoleucine 1.354mg 0.084mg Ostrich
Leucine 2.315mg 0.143mg Ostrich
Lysine 2.516mg 0.132mg Ostrich
Methionine 0.796mg 0.038mg Ostrich
Phenylalanine 1.176mg 0.097mg Ostrich
Valine 1.407mg 0.107mg Ostrich
Histidine 0.716mg 0.049mg Ostrich
Cholesterol 85mg 0mg Avocado
Saturated Fat 1g 2.126g Ostrich
Monounsaturated Fat 0.97g 9.799g Avocado
Polyunsaturated fat 0.44g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
105%
Ostrich
35%
Avocado
Minerals Daily Need Coverage Score
66%
Ostrich
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 1.126g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 40)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 73mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 85mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.